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31

Firstly, do not eat a large meal just before sleep. This will trigger your digestion system and will affect your sleep. See this answer: Heavy meal at night effects on sleep and more Also, I'm surprised that you find exercising before bed beneficial. That contradicts everything I've ever heard. But compared to everything else you describe, changing this ...


17

A free e-book gave me an answer to this a while ago. When we sleep, we go through various sleep cycles, starting from 1, the lightest, to 4, the strongest. While in stage 1, a person probably doesn't even know, he's asleep. Its the feeling that when we sit somewhere boring, and suddenly we sort of wake up - thats 1st stage. The second stage is light ...


13

It is quite well known, that average adult human being needs about 8 hours of sleep a day. In terms of feeling well rested, It does not matter how long you sleep, rather what quality is the sleep You are getting. The same goes for muscle building. Sleeping 7-8 hours every day would be the optimum. More than that, and you risk oversleeping, which, in my ...


13

The most important thing you could probably do is go to bed at the same time and wake up at the same time every day - even on the weekends. This let's your body get use to the rhythm of your days and you wont want to sleep longer than you need. A trick you can use is to turn on all the lights in your bedroom as soon as your alarm goes off. I suffered from ...


12

From a weight loss perspective, the most important factor, by far, is overall caloric intake. The exact timing is far less important. If you eat the same number of calories overall, it doesn't matter if you eat something 10 minutes before sleep vs. 10 hours before sleep. Of course, meal timing can have an impact on hunger/energy levels, so eating more ...


12

It's far better to attempt to sleep on a natural cycle with the sun, in order to keep your circadian rhythm (and the hormonal cycles behind it) in "tune". From Shawn Talbot's excellent Cortisol Connection: Remember that cortisol levels normally peak in the early morning (about 6:00 a.m. to 8:00 a.m.) as a way to get a person moving and prepare her ...


10

This is a very good answer on the effects and theories on the purpose of sleep. Some interesting tidbits: Evidence is accumulating that complex nervous systems, and especially the brain, perform and benefit from internal maintenance activities. Some of these maintenance activities, such as "synaptic network stabilization" occur at the cellular ...


9

Among other things, sleep deprevation will effect metabolism, glucose response, and hormone production. If you have severely reduced sleep (less than 4 hours per night) your hormones will be insufficient to recover from stressful weight training and your stored glucose levels will be too low for significant endurance training (>60 minutes). You can train ...


9

No, as far as science has been able to tell, this is not accurate. That is to say, eating at a certain time of day does not cause your body to somehow get more or less energy from the food you eat or store more or less of it as fat. Or if it does, the difference is not significant. From WebMD: According to the U.S. Department of Agriculture’s Weight ...


8

First, most recommendations about frequency of eating and timing of eating don't have any appreciable real benefit. Whether you get all your daily nutrition in 3 meals or 6 only matters in what helps you stick to your nutrition plan. If you do better eating small meals throughout the day, do it. If you do better with multiple larger meals, go for it. ...


7

If you really can't get away from screens, take a look at f.lux, which changes the brightness and colors of your screen according to the time of day where you are. It won't fix the problem of screen-time near bed-time, but I've found that it mitigates it. It can be switched off quickly and easily if you have color-sensitive work to do.


7

Sleep is vital to balancing our hormones Sleep is important to balance hormones that control hunger, metabolism, and weight gain/loss. Sleeping has also been shown to enhance human growth hormone (HGH) secretion, which is our body's natural anti-aging hormone. Source: naturalnews.com. HGH is also important to the development of lean muscle. If you ...


7

It is possible to train the human body into needing much less sleep. It is sleep quality and not amount that counts. I have heard about people from military elite educations, who make their body used to no more than 4 hours of sleep at night. And they are still fit and surprisingly energized the next day ready to continue their rough training. ...


7

Everyone is different. I wouldn't be able to workout even just 3 days a week if I was only getting 6hrs of sleep, but maybe you'll be able to. Experiment and observe :) Watch for signs of overtraining and if it happens cut down on the workouts (or preferably, try to increase how much you sleep). The type of workout is also important. I've noticed that ...


7

Try taking some melatonin before bed. Melatonin tends to be hit-or-miss in my experience, people I know who have tried it have had either great results or none at all. You can pick it up in any drug store, so it's worth a shot. You mentioned being tired during the day, does this happen even when you are getting enough sleep? You could have sleep apnea, a ...


6

I know some people who can have a great workout without fueling ahead of time, but I feel similar symptoms to what you describe if I don't have a snack before I work out. A snack of 1/4 cup of cottage cheese about an hour ahead of time is enough to help me get through my weight training. (I am 160 lbs, so you may need to eat more or less.)


6

Sounds like you have two goals. Fall asleep faster Fall asleep earlier First, I'd suggest you learn about your own sleep patterns. Lifehacker had a nice article on technology that can be helpful. By keeping closer track of the experiments you've done that are mentioned above you might notice things like, you need two days of consistency to make staying ...


6

You are a programmer like I am; that means that your most important feature is your brain. "Oversleeping" is not a problem. Overweight is a problem. Insufficient sleep is a problem. Sleeping is very important for keeping your brain working properly. Without your brain, you have no job. That 10-15 hour sleep on the weekends is your body's way of recovering ...


6

Your recovery will suffer some in the short term. Most of your muscle strengthening and adaptations happen while you are asleep. However, babies do learn to sleep through the night fairly quickly. At most you are looking at a month of the kind of sleep patterns that would cause problems. So the short answer is "yes" you can go to the gym, lift weights, ...


6

I would suggest keep doing what you're doing. You lost 20 pounds in 17 weeks. That's great progress. That progress will necessarily slow down, though. Ab visibility is largely related to body fat percentage. My guess is that you're somewhere around 20% body fat (http://www.builtlean.com/wp-content/uploads/2012/09/body-fat-percentage-men.jpg). (I'm assuming ...


6

This isn't an uncommon problem. Doing a short burst, high intensity workout can actually help keep you awake if you're trying to cram for an exam (for example). In your situation though, this side-effect is not desirable. Various things can be going on in your body after exercising that can keep your body from properly relaxing so that you can get the ...


5

Here's a related question: How to get rid of oversleeping? Although your situation sounds worse. If you're taking a nap during the day you should stop. Are you exercising at all? If not, try going for a run after work or lifting weights at the local gym. Exercising will help you in many ways: it will make you physically tired, it will get your mind off of ...


5

To quote the National Institute of Health: When healthy adults are given unlimited opportunity to sleep, they sleep on average between 8 and 8.5 hours a night. But sleep needs vary from person to person. Some people appear to need only about 7 hours to avoid problem sleepiness, whereas others need 9 or more hours of sleep. So, you may in fact ...


5

In general, in order to maximize the quality of your weight training, your body should be as fresh and rested as possible. Therefore, you should either run immediately afterwards, or run on your rest days between your strength training. I've tried running in the morning and weight training in the afternoon, but it didn't work out for me, because I never felt ...


5

Ive checked the book I recommended in the comment. It is written by a PhD Robert K. Cooper nad is entitled "Flip the switch". A simplification of what you could read there is as follows: We have limited storage space for excess protein, and the amino acids from them remain in the bloodstream for only about 4 hours. thats a good reason to include proteins ...


5

I'm sorry you are having poor sleep! There are a few things you can try that have worked for me (I also have chronic neck issues). Rolling a towel and placing it under your neck while lying on your back, and rolling a few towels to place underneath your knees. If you feel uncomfortable on your back because your lower spine feels a pull, the rolled up ...


5

Yes, there is a difference. For example, in the this lecture, sleep scientist Jessica Payne from University of Notre Dame talks about the importance of sleep in the context of fitness (not only fitness). Sleep is different from just inactivity, see for example the wikipedia article on the topic. In contrast to rest, during sleep the body grows and ...


4

Do you live in any sort of shared or communal housing (such as a college dorm)? The symptoms you describe are very similar to how I felt when I had mono. I'd do some basic research on it and if you feel it might fit, see a doctor. I made the mistake of trying to ignore it and ended up grappling with the disease for 13 months. Not fun. I realize this is ...


4

Exercise: I suggest you walk. If you will be spending the majority of your time consumed in your programming addiction and taking care of your new child, the best exercise for you is walking. Walking will drastically reduce the chance of you getting an injury, which could stop you from doing any form of exercise. Also, more intense forms of cardio or ...


4

Here is one more possibility to throw out there: you may be dealing with sleep apnea. Sleep apnea doesn't have anything to do with your physical activity or your diet. Both my friend and I deal with the ailment, and long before I started getting active he has always been active and healthy. Yet we both deal with it. What is sleep apnea? Sleep apnea ...



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